Recently it seems almonds have become a major trend when it comes to weight-loss foods. As almonds begin popping up in weight-loss articles across the nation, you may be wondering why it makes such a great food. Although almonds are high in fat, they are high in a good fat and come packed with nutrients essential to weight-loss success. If you're looking to lose unwanted belly fat, consider adding a serving of almonds to your daily routine.
Essential Nutrients
Almonds are a tiny snack, packed with big nutritional value. Each serving is packed with vitamin E, magnesium, protein and fiber. When trying to lose weight, both protein and fiber can help you change your body composition. Consuming enough protein foods is important to the development of lean muscle mass. Dietary fiber is beneficial to your digestive health and as a weight-loss tool. Consuming fiber helps you to feel fuller for longer. Almonds make an ideal diet food because they give you the fiber to help sustain you, while also providing you with protein.
Monounsaturated Fats and Weight Reduction
In addition to being packed with nutrients, almonds are also rich in monounsaturated fats. A recent study published in the "International Journal of Obesity and Related Metabolic Disorders" found that consuming monounsaturated fats, such as almonds, can help you both lose weight and reduce your Body Mass Index, or BMI.This type of fat specifically helps to reduce fat stored in the abdominal region. Foods rich in monounsaturated fats are also beneficial if you have a history of heart disease or diabetes. Monounsaturated fats can help stabilize your blood sugar and help to reduce bad cholesterol buildup in your arteries.
Serving Size
When incorporating almonds into your diet, you don't need to overdo it. One serving of almonds is about 1 oz., or roughly 23 almonds. For best results, eat raw, unsalted almonds. Consuming raw almonds will allow you to get the most nutritional value without consuming extra sodium.
When to Consume
Now that you know the benefits of eating almonds and how much to consume, you can incorporate almonds throughout your day. Almonds make for a quick and easy snack that travels well. Pack a small bag of almonds as a morning or mid-day snack to help curb your appetite until your next meal. You can also top your salad or yogurt with almonds for added protein. For best results, monounsaturated fat sources such as almonds should be consumed in place of unhealthy saturated or trans fats.
References
- NutsForAlmonds.com: Almond Nutrition
- National Institue of Health; "International Journal of Obesity and Related Metabolic Disorders"; Almonds Vs. Complex Carbohydrates in a Weight Reduction Program; March 2004
- AlmondBoard.com: A Handful a Day Is as Easy as 1, 2, 3
- Harvard Medical School; Eating Nuts Promotes Cardiovascular Health; May 2005
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